This was the week of race day. 1 year since 3:00:01 and time to find out if it was a fluke. ARGH!
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Mon 4th - 30 minutes easy
Super chilled out. Half way to work, then hop on the tube. Lovely.
Miles = 3.7
Av Pace = 7:45/mi
Tues 5th - 10 min Warmup, 3x7mins Threshold off 90s recovery, 10 min cool down
Poor! WU = 8'06/mi // Threshold = 7'00/mi, 6'34/mi, 7'04/mi // CD = 8'02/mi
Too much the in taper / confident mindset. Realised that I had just crossed the road and then started again between the 2nd and 3rd recovery. A good reminder that Sunday will not be simple and requires effort. Thanks to several lovely people, I was reminded that they say you need a bad run before a good race.Still, yikes.
Miles = 6.6
Weds 6th - 30 mins easy
Should have been 45min but yesterday's CD was an extended one to get me to work, so curtailed today's.
Miles = 4
Av Pace = 7:44/mi
Thurs 7th - Rest Day
Plenty of foot rollering. Less actual rollering and stretching that I should do.
Fri 8th - 10 min WU, 12 Min Threshold, 2 min recover, 6x60seconds at 5k pace with 45s recovery, 10 min cool down
To me 5k pace = as hard as you can.
WU = 7'46/mi, Threshold = 6'31/mi, 5ks = 5'34, 5'41, 5'15, 5'28, 5'29, 5'26 // CD = 7'32
Got noticed running past husband's office by his boss who said I was "quite loud". I did feel really stompy.
Miles = 7.3
Sat 9th - 30 mins easy
Legs feel tired and quads tight after yesterday.
Miles = 3.6
Sun 10th - Race Day. Greater Manchester Marathon.
Miles = 26.2
Pace = 6'49/mi or thereabouts